Carrying on from part 1 on the topic of exercise selection for general fitness, we will next talk about the goals of general fitness and what exercises we can pick from to achieve those goals in a safe and efficient manner.Although fitness goals differ from person to person, it is safe to say the goals of increasing general fitness are as follows:

4) Build a good muscle and movement foundation (which allows people to do what they want to do with their body, play the sports they want to play)

5) Increase confidence and self-efficacy (body re-composition/physique changes and the elimination of debilitating pain often comes with an increased feeling of self-confidence and self-efficacy; the driver behind motivation and habits, and an indicator of future success)

Types of Exercise Modalities and Their Benefits:

Resistance Training Exercises (Barbells, Dumbbells, Kettlebells)

Allows for performing exercises in a full range of motion

Very effective in increasing muscle mass and neuromuscular efficiency (the body's ability to recruit the correct muscles in order to produce force and stabilize structures of the body)

Allows the trainee to easily track progress (if the weight on the barbell or dumbbell is increasing, you're most likely getting stronger, gaining more muscle; making progress!)

Resistance training exercises often requires the trainee to use several different muscles and move several joints to perform the movements, this is very effective for ingraining proper motor patterns and learning to use your body as a whole. It is also great for hypertrophy gains and expending calories (for body recomposition purposes)

Cardiovascular Exercises (Running, Swimming, Cycling, Hiking, etc)

Little to no equipment needed, convenient

Improve muscular endurance (light loaded repetitive tasks in your daily life will be easier to perform)

Effective in increasing cardiovascular endurance (walking to the bus stop won't get you feeling like you just ran a marathon anymore!)

Often used as an exercise modality to rehabilitate muscular or joint injuries

Can be used to work the core muscles

As we covered in Part 1, the benefits of these exercise modalities are not exclusive. There is definitely a degree of crossover (eg: Resistance training with short rest times will give benefits similar to cardiovascular training).

In PART 3 of this series, we will put everything together and learn how to design an efficient exercise program.